6min EMOM x 3: 1min rest after both

1 - 40% of HSPUs testing Max (Forearm standar) (Beginner scale to press ups from testing)
2 - 30secs kneeling sea saw press (Weight you can consistently move for whole duration)
3 - Max effort banded tricep pushdowns

1 - Sub max effort CTB pull ups
2 - 45secs arm over arm sled pull
3 - Max effort chest to ring rows

Scalings: Pike hspus/beginner pull ups or ctb pull ups